Thursday, October 21, 2010

Contemplation of Future Activities...and Caramel Apples! husband has been having several comments at work on his lunches.  Many women are impressed with what I send with him, and have told him they would buy food prepackaged by me.  That made me laugh.  Anyone could cook like I do.  It just takes a little bit more time and having the ingredients on hand.  It's also not always cheaper than fast food or prepackaged food you buy in the store.
Take today's menu, for instance -
We had some chicken that's been in the fridge for a week.  Normally you would be concerned, but our fridge tends to freeze things, and the chicken has still not totally defrosted.  I cooked up two breasts in garlic and onion with some Mrs. Dash as I boiled some whole wheat pasta with fresh spinach, added some frozen peas and corn to the strainer and walah...lunch.  Really simple when you're only cooking for one or two.  It's when you add the family size that it gets complicated.
I know I haven't been posting as many recipes as I wanted to, but I've just been too busy.  I did post the pumpkin pie recipe, which is my all time favorite.  Today I think I'll share the caramel apple recipe I tried on Tuesday that turned out pretty good.

Lighter Caramel Apples

    Light Corn Syrup, 1 cup 
    Sun Crystals (stevia sweetner), 1 Cup
    Land O Lakes, Light Butter, 8 tbs
    Fat Free Sweetened Condensed Milk, 1 14oz can
    Apples, fresh, 12 large 
    (these were mixed between large and extra large apples, but I didn't know how to gage them for the calorie count...)

In a heavy metal sauce pan, mix the Sun Crystals and the corn syrup. stir until blended, bring to a boil over medium/high heat, stirring constantly. Add butter and condensed milk, and cook for another 10 to 15 minutes, stirring constantly. The recipe I found said to cook for 15, but it was making solid caramels and I was wanting to coat the apples, so I did it for less time. They still solidified pretty quickly.
Have the apples ready with sticks in them, and a cookie sheet with wax paper sprayed heavily. Dip them in the hot mixture and place on waxed paper. If you want it to cover really well, you'll need to smooth it with a knife or spoon.
Cool and serve! We cooled them and then drizzled chocolate on them. Enjoy!  The caramel tastes great, but it's a little stickier than probably what I'm used to - be prepared.  lol

Number of Servings: 24

  • Calories: 148.6
  • Total Fat: 2.3 g
  • Cholesterol: 8.6 mg
  • Sodium: 62.4 mg
  • Total Carbs: 32.8 g
  • Dietary Fiber: 1.9 g
  • Protein: 1.3 g

Wednesday, October 13, 2010

Got to Try It!!

Okay, I'm a pumpkin pie fan.  I mean, that's my favorite pie ever.  Every Thanksgiving, that's the one I want the most.  Well, on my Sparkspeople site, I found the perfect recipe!  It turned out soooo good, you've got to try it. It's so simple!!

Crustless Pumpkin Pie

    Pumpkin, canned, without salt, 2 cup (1 15 oz can) 
    western family egg substitute, 1/2 cup
    Truvia Natural Sweetener, 15 servings 
    Brown Sugar, 1/2 cup, unpacked 
    Cinnamon, ground, 1 tbsp (and pumpkin pie spice) 
    Whole Wheat Flour, 1 1/2 TB 
    Flour, white, 1 1/2 TB 
    Nonfat dry milk powder, 1/3 c, 
    Water, tap, 1/2 cup

Mix all ingredients except water together in a large bowl. Gradually stir in water until well mixed. Spray a 9-inch pie pan with cooking spray, and pour in batter. Bake at 350° for 45-55 minutes or until knife inserted 1 inch from the center
comes out clean. Keep pie chilled after cooking. Makes 10 servings or 8 larger ones.

Number of Servings: 10


  • Amount Per Serving
  • Calories: 70.5
  • Total Fat: 0.2 g
  • Cholesterol: 0.5 mg
  • Sodium: 42.3 mg
  • Total Carbs: 22.4 g
  • Dietary Fiber: 2.0 g
  • Protein: 2.9 g

Wednesday, September 8, 2010

My New Favorite Ingredient

Well, my most favorite ingredient now is the greek yogurt by Yoplait.  Yes folks, it's good stuff.  It's fat free, smooth and blends well with pretty much anything you would use butter for.  I use it for mac n cheese sauce, I use it for waffles...the list is endless.

I made us buckwheat waffles on Monday and they turned out pretty tasty.  Didn't have the brains to take a photo, so I'll just post the recipe.  You got to try them!

Buckwheat Waffles (I guess you could do pancakes too...)
(The original recipe I found on the internet was adapted from the Pancake Handbook)
This is perfect for 2 people, as stated in the recipe, and I agree.  Fed me and hubby just right...

1/2 C Buckwheat flour
1/2 C all purpose flour  (if I'd had any handy, I would have used whole wheat)
1 1/2 tsp baking powder
1/2 tsp baking soda
1 to 2 tsp sugar substitute - I used Truvia
2 egg whites, whipped
1 container Yoplait greek plain yogurt
1/2 to 1 C water

blend all the dry ingredients together in a large bowl.  In a smaller bowl, blend all the wet ingredients, using half the water.  Add to the dry ingredients and enough water to make a good batter.  Cook on a hot waffle iron until done.  Serve hot with fresh strawberries and whipped cream...yum!

Monday, August 2, 2010

Yummy Frozen Fat Free Pudding Pops!

I saw a recipe for these the other day, and decided they were the cat's meow, so to speak. ;)  They are super easy, and while not quite like fudgecicles, they're pretty close.  I slipped a small chunk of  Hershey's candy bar with nuts in it, just for fun in the middle, but the recipe doesn't include it.

Frozen Fat Free Pudding Pops
1 pkg fat free sugar free chocolate pudding (I used Western Family)
1 container non dairy fat free whipped topping, thawed
2 cups skim milk
8 paper cups with Popsicle sticks

Mix the pudding according to directions on package for pudding, but use 2 Cups milk instead of three.  When mixed, add whipped topping and blend on low speed.  Pour into the cups, add the sticks and freeze until solid.  About 3 hours.  Serve!

Tuesday, March 23, 2010

Yummy Banana Muffins!

Okay, I decided I wanted banana bread, and so I adapted a recipe and added my favorite, mini chocolate chips. It turned out great, so I'm posting it. Enjoy!!

3 C whole wheat flour
4 packets sun crystals
3 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
2 egg whites
1/2 C egg substitute
3 ripe mashed bananas
2 C unsweetened Applesauce
5 Tb mini chocolate chips

I made 24 mini muffins and 1 loaf with this. two muffins per serving equals 12 servings and 1 slice per serving makes 22. Sun Crystals is a brand of sweetener containing both stevia and sugar.
I pureed the bananas, eggs and applesauce together and added to mixed dry ingredients. I added the chocolate chips last and then sprayed the mini muffin pan and the bread pan before filling. Heated oven to 350. Bake muffins for 10 minutes or until golden on the edges. bake loaf for 40 minutes or until golden brown and stick comes out clean in middle.

Nutritional Info:
Servings Per Recipe: 22
Amount Per Serving:
Calories: 91.6
Total Fat: 1.2 g
Cholesterol: 0.1 mg
Sodium: 16.1 mg
Total Carbs: 17.5 g
Dietary Fiber: 1.7 g
Protein: 3.1 g

Saturday, March 20, 2010

Blueberry Muffins without guilt!!

I decided I wanted blueberry muffins for breakfast, so I looked up recipes and found one similar to what I wanted to make, and adapted it. So, here's the result. I used the mini muffins because I like thinking I'm getting more for my Enjoy!!

1 Cup old fashion rolled oats (not instant)
1 Cup skim milk
1 Cup whole wheat flour
1/4 Cup brown sugar
1/2 Cup unsweetened applesauce
2 egg whites
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 1/2 tsp cinnamon
4 tsp splenda / stevia substitute
1 Cup frozen blueberries

oak the oats in the milk for about an hour - ( I did for the amount of time it took to mix the dry ingredients). Heat oven to 400 degrees, Spray muffin pan with cooking spray. Combine the oat mixture with the applesauce and egg whites, mix until combined. In separate bowl, mix dry ingredients. Add wet ingredients to dry and mix just until combined. Add blueberries. Bake for 17-20 minutes -- only 10 min for the mini's. Remove from pan and let cool.

Servings Per Recipe: 12 (a serving is 3 mini muffins)
Amount Per Serving:
Calories: 95.6
Total Fat: 0.7 g
Cholesterol: 0.4 mg
Sodium: 180.9 mg
Total Carbs: 19.9 g
Dietary Fiber: 2.4 g
Protein: 3.7 g

Tuesday, March 16, 2010

Yummm...Chicken and Rice casserole

Okay...I know I haven't been posting very much, but I also haven't been cooking much that's new. Or exciting. Or frugal. sigh. I've been just trying to meet my goals each day, and some day's (let's say SATURDAY) meant drinking a butt load of protein drink to counter act the carbs for the day. sigh. So, Sunday I decided to combine my two favorite recipes into one, and it turned out amazing. My kids loved it, even one that doesn't really liked baked chicken! So, give it a try...

Family Chicken Rice Bake

Brown Rice, medium grain, 6 cups
swanson low sodium 100% fat free chicken broth, 2 cans
western family cream of chicken soup, 2 cans
Healthy Request Cream of Mushroom Soup, 2 cans
Mushrooms, fresh, 2 cup, pieces or slices
fat free cottage cheese kroger, 1 container
Kroger Fat Free Sour Cream, 1 container
Chicken Breast, no skin, 10 breasts,
extra sharp cheddar cheese, 10 oz
minced onion 2 T
Mrs. Dash to season

Reheat oven to 350. Spray two large casserole dishes with spray. Divide rice between the two pans (3 cups each). Place cottage cheese divided between the two, and the mushrooms. Place chicken on rice. Mix all the fluid ingredients together and divide between the two pans, pouring over the chicken (make sure with the water that it totals 12 cups of fluid). Sprinkle minced onion onto the pans. Place in oven in the center, bake for 60 minutes. Check to see if rice is cooked...I cooked another 5 minutes and then sprinkled the cheese on top, cooking another 5 minutes and then turning off the oven and then let sit for about 10 minutes. Serves 10 -- although I cut the breasts in half and we had seconds, so really, 20.

Nutritional Info

servings Per Recipe: 20
Amount Per Serving
Calories: 337.9
Total Fat: 9.0 g
Cholesterol: 88.4 mg
Sodium: 785.0 mg
Total Carbs: 23.5 g
Dietary Fiber: 2.0 g
Protein: 37.9 g

Thursday, February 4, 2010

Low Fat Killer Cake!

Okay...this was a craving. I had to have some decent chocolate, I wasn't going to worry about calories as much, I just had to have some. It's been a stressful time around my house, and you know how that goes...chocolate!! So I have this killer cake recipe, and decided if I could make it low fat. Wow! It turned out excellent! So here, go try it for yourself!

Low Fat Killer Cake
western family devils food cake mix (dry), box
Kroger Fat Free Sour Cream, 1 C
Lucerne Plain Fat Free Yogurt, 2 oz
deseret chocolate pudding, 1 C
western family egg substitute, 1 cup
Hershey's semi sweet chocolate chips, 1 C
Water, tap, 1 cup
Vital wheat gluten, 1 Tb
Dunan Hines Whipped chocolate frosting, 6 tbsp

mix all dry ingredients add wet and blend till smooth add chocolate chips, blend then pour into greased and floured bundt pan. Bake at 375 for 55 minutes, or until sides spring back. Take out and cool for 10 minutes, then tip over and rest on cooling rack. Can drizzle with chocolate or sprinkle with powdered sugar -- too rich for frosting, but I slathered some whipped frosting over it while it was still hot to have it drip down the sides. Enjoy!

Nutrition facts:
* Servings Per Recipe: 16
* Amount Per Serving
* Calories: 256.6
* Total Fat: 6.0 g
* Cholesterol: 0.1 mg
* Sodium: 525.9 mg
* Total Carbs: 46.1 g
* Dietary Fiber: 1.9 g
* Protein: 5.5 g

Wednesday, January 27, 2010

Turnips Anyone?

wow...who would have thought? I saw turnips when I was at the store last week and decided to try them. I've NEVER tasted them before. I've had some other roots, but not them.

Today I realized that I still hadn't managed to cook them, so I decided it was time to try an experiment. I was also hungry for a snack, and trying to keep from the chocolate that was calling my name. I still gave in and ate a couple bites of the pudding my daughter made the other night for FHE desert...sigh. But most of it went down the sink!! ;)

Anyway, I ended up thinking of various things that sounded good together and tossed them in the pan. It was surprising how yummy it turned out. I've put the recipe ought to try it! Something new!

Turnip Veggie Fry
Turnips, 2 small, cleaned and sliced
baby carrots, .25 cup
green onions, 1 diced
Mushrooms, fresh, 2 small sliced
Del Monte Petite Cut Diced Tomatoes, 0.25 cup
Spinach, fresh, .5 cup
Parmesan Cheese, grated, .33 tbsp
spices to flavor -- basil, mrs. dash, etc.

I used my small saute pan and sprayed it with pan spray as well as added a bit of water. I tossed in the turnips and sprayed them, as well as sprinkled them with some spice, covered them all with a lid. Then after about five minutes, I added the carrots (much of this was tossed in according to whim and what was on hand.) and sprayed them. Then I let things simmer for a few minutes. I turned them after they'd had time to brown a touch on one side. After they were a little soft to the touch with a fork, I added the green onions and the mushrooms and the tomatoes. This was stirred in and sprayed again, as well as a bit more spices tossed in. The lid goes on again and then stir every couple of minutes. After the mushrooms are cooked, I made a space in the middle, sprayed the pan, and put the spinach in the hole. I covered the pan and turned it off. The spinach cooked quickly and as soon as it was done, I placed the whole mess on a plate and sprinkled lightly with parmesan. wow...what a filling snack! You'll love it!

Servings Per Recipe: 1
Amount Per Serving
* Calories: 75.8
* Total Fat: 0.7 g
* Cholesterol: 1.3 mg
* Sodium: 268.9 mg
* Total Carbs: 15.1 g
* Dietary Fiber: 4.3 g
* Protein: 3.6 g

Monday, January 25, 2010

cake in a mug?? ugh

Well, I tried a recipe I've been wanting to try forever yesterday. It's called a Cake in a Mug. A friend sent it to me and says it's yummy. Well, of course I had to low fat it, cause you know, I'm watching the calories and fat...
Well, it turned out AWFUL!! So, I guess it's back to the drawing board. I used the protein powder instead of baking cocoa, skim milk, and half the chocolate chips (I used minis) applesauce instead of oil, egg substitute instead of the egg. Too much?? It was still a little high in fat, so I didn't know what else I could do. Oh well. You try it and see if the real deal tastes better than cardboard. The picture is what it's supposed to look like. I didn't bother taking a photo of mine.

4 tablespoons flour
4 tablespoons sugar
2 tablespoons cocoa
1 egg
3 tablespoons milk
3 tablespoons oil
3 tablespoons chocolate chips (optional)
A small splash of vanilla extract
1 large coffee mug (MicroSafe)

Add dry ingredients to mug, and mix well. Add the egg and mix thoroughly.
Pour in the milk and oil and mix well..
Add the chocolate chips (if using) and vanilla extract, and mix again.
Put your mug in the microwave and cook for 3 minutes at 1000 watts.
The cake will rise over the top of the mug, but don't be alarmed!
Allow to cool a little, and tip out onto a plate if desired.
EAT ! (this can serve 2 if you want to feel slightly more virtuous). I served it with fat free vanilla yogurt -- which was the best part... ;)

Thursday, January 21, 2010

Yummy Chili Tostada!

Well, at least that's what I'm calling it. We eat Chili fries a lot in the winter, it's easy and the kids like them. I started making them LONG before the restaurants started selling

Anyway, tonight was my 14 year old's night to make dinner, and he wanted chili fries. We didn't have any fries, we had tater tots, so he made do with them. Unfortunately, they have loads of fat and so does regular chili, so I had to figure something else simple to eat, cause my weekly dinners have to be around 1300 calories a day. This is what I came up with, and it was really yummy and filling with a salad. Hope you like them!

Chili Tostada's

Nalley's vegetarian chili, 1 can
Del Monte Petite Cut Diced Tomatoes, 1/2 C
sweet raw onion, .5 cup
Kraft fat free Cheddar cheese shredded, 3 serving
La Banderita Corn Tortillas, 4 serving
Kroger Fat Free Sour Cream, 4 serving

preheat oven to 400. Spray a cookie sheet with pan spray. Put the tortillas on the pan and spray them. Bake for about 10 minutes, checking to make sure not burned. Turn over about 5 minutes in. Pull out, put chili equally on top of tortillas. Put a spoon full of tomatoes on top of chili. Put cookie sheet back in oven and back for about 5 minutes. Pull out and sprinkle with cheese. Put back in and bake till cheese is all melted.
Makes 4 servings, usually about 2 each. Great served with a salad!

Nutritional Info
* Fat: 0.8g
* Carbohydrates: 36.1g
* Calories: 230.8
* Protein: 18.0g

Protein Bars???

These are actually good, you'll have to give them a try if you are into protein mixes and are doing any weight lifting. My personal trainer gave them to me as a suggestion, she wasn't sure how they were going to taste. Enjoy!

Protein Bars


EAS 100% Chocolate flavored Whey Protein, 10 servings
Regular Oats Cereal, 1 1/2 cup (I used quick)
Kroger reduced fat Creamy Peanut butter, 1 1/2 C
honey 4 Tb
1/4 C Water (ended up with about a cup)

Nutritional Info
Fat: 11.4g
Carbohydrates: 18.9g
Protein: 23.8g

Mix all the ingredients but the powder in a bowl and microwave for 90 seconds. Stir and then microwave again until everything blends together. Stir in the powder and mix till blended. Press into a 9x9 pan or larger (if you like them thin, probably a 9x13, sprayed). Keep in fridge until solid. Cut and serve. Can put in baggies and store.
We cut our small pyrex size (4x12?)into 15 pieces, but it's really thick. I'm thinking it could be cut much smaller, so the calories were smaller.

Number of Servings: 15

Monday, January 11, 2010

Lasagna Florentine, on the low fat side

I made lasagna for dinner yesterday, which is always an undertaking. Lasagna is not a quick dinner, so it's not something we make often. It's also not very cheap, since we have developed a taste for ricotta cheese instead of just cottage. sigh. Like I said, I have gourmet tastes...grin.

So, It turned out a little browner on top because meetings ran late and kids left it in the oven, but it still tasted great. Try it, you'll like it!! ;)

Family Favorite Lasagna Florentine

Spaghetti sauce with mushrooms, 3 tall cans
Diced Tomatoes, 1 can
85% lean hamburger, 2.5 lbs, cooked, drained
Mushrooms, fresh, 1.25 cups sliced
onion, 1 cup chopped
Garlic, 4 tsp chopped (I buy the bottled stuff, already chopped)
lasagna noodles, 3 1.2 boxes (6 serving size)
fat free cottage cheese 3 containers
low fat ricotta, 2 1/2 containers
Spinach, frozen, 1/2 package defrosted
low moisture park skim mozzarella cheese grated, 6 cups
fat free mozzarella, 1 cup grated
Italian seasoning

In a large dutch oven, (or pasta pan) Add the garlic, onion and mushrooms to the ground beef after draining, over low heat, stirring till well mixed. Add tomatoes and spaghetti sauce, stir, add fennel and Italian seasoning. In a large bowl, mix cottage cheese, ricotta and mozzarella. Stir till well blended. Add parsley and spinach, stir till blended. Have two 9x13 pans sprayed. Ladle the sauce into each pan, just coating the bottom thinly. Put a layer of lasagna noodles. Then a layer of cheese sauce. Then a layer of noodles, and so forth, ending with the meat sauce. This might be a little thin, just make sure the noodles are all covered. Sprinkle the mozzarella evenly over the top. I made a separate end of one pan and put fat free mozzarella on my section. I had enough for dinner and lunch tomorrow.! Anyway, cover with foil and cook at 350 for an hour. Turn off the oven, remove the foil and place back in the oven to melt the cheese on top, about 10 minutes. Pull out and let sit for 5 minutes or so before cutting and serving. Cut each pan into 15 or more slices...enjoy with salad!!

Nutritional Info:
Servings Per Recipe: 32
Amount Per Serving:
* Calories: 337.9
* Total Fat: 9.7 g
* Cholesterol: 40.2 mg
* Sodium: 753.4 mg
* Total Carbs: 39.9 g
* Dietary Fiber: 3.7 g
* Protein: 25.8 g

Thursday, January 7, 2010

Just look at it!!

Okay...In my other blog I stated I would be covering my food altering adventures here. In weight loss, one has to either change eating habits or fail. It has to be a life changing thing, or the weight will not stay off either. Since I have entered a phase in my life where I am paying someone to tell me how to eat and how to exercise...sigh...I am altering recipes like mad.

Yesterday was my 18 year old's day to cook. He wanted to make Chicken Enchiladas, which is a family favorite, takes a long time to make, and is generally work intensive. I figured he was starting good, but it still took him two and half hours, but most of it was simply because he's a novice at timing things so that they're more efficient. He'll learn -- he's pretty good. This is how they turned out! Don't they look terrific?? They tasted amazing! Especially considering they were low fat! Yes, you read that right. They were low fat. We used low fat and fat free sour cream, low fat and fat free cheese too. I'm posting the recipe so you can make them, and beware, it's a large recipe -- it makes 37 enchiladas. Enjoy!!

Low Fat Chicken Enchiladas

Reduced Fat Sour Cream, 2 cups
Red Pepper, 1 1/2 large, chopped
sweet onion, 1 med, chopped
Cream of Chicken soup, 2 cans
Mushrooms, 1 pkg, sliced/chopped
Diced tomatoes with Italian seasoning, 1 can, drained
Petite diced tomatoes with sweet onions, 1 can, drained
Fat Free Sour Cream, 2 cups (1 container)
Green bell pepper, 1 1/2, chopped
flour tortillas, 37 (might be able to do 38)
5 boneless skinless chicken breasts, cooked) chopped
Kraft fat free Cheddar cheese shredded, 1 cup
2% 4 cheese blend, 2 cups
Colby jack grated cheese, 4 cups

While the chicken is cooking, chop all the vegetables. I use a large bowl to toss everything into. I cook the chicken in a frying pan with pan spray and the lid on. It really cooks rather fast. While it's cooking, I chop the onions, peppers, mushrooms, etc. and toss them in the bowl. In a separate bowl (although I forgot this last night, and that's why it looks a little chunky on top) I combine all the soup and sour cream and half of the cheese. Reserve 4 cups of this sauce, and then pour the rest over the chopped veggies along with the chicken when it's done cooking, cooled and been chopped.
Take the tortillas, put a large spoonful of filling in it, roll it up, and place it in a sprayed 9x13 pan, seam side down. Each pan should hold 10 to 12, you have to kind of squish them to fit 12. After you've filled your pans (last night took three) you pour the remainder of the sauce on top and the rest of the cheese. Try and cover as much as possible, since what is not covered browns a little faster than the rest.
Bake at 350 for 20 minutes, or until edges start to turn golden brown and cheese is fully melted.
Nutritional Info:
* Servings Per Recipe: 37
* Amount Per Serving
* Calories: 243.4
* Total Fat: 8.7 g
* Cholesterol: 39.6 mg
* Sodium: 627.3 mg
* Total Carbs: 24.9 g
* Dietary Fiber: 1.7 g
* Protein: 17.1 g